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5 Practical Reasons To Practice Yoga During Pregnancy

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Practical Reasons To Practice Yoga During Pregnancy

The science of yoga benefits every individual, including the mothers to be. This blog is dedicated to the five practical reasons for practicing prenatal yoga.

The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new.” — OSHO.

Being a mother is the greatest blessing in a woman’s life. Pregnancy–a beautiful journey towards motherhood is a time of embracing the bodily transformations, changing priorities, and the beginning of a new chapter of life with the little one. It is the perfect journey to embosom self-care, a period of enhanced well-being, and a time to live a healthy lifestyle. And, there can be no better motivator than the life growing within.

An active pregnancy is a way to have a healthy pregnancy.” Get moving, sweat, and glow with the subtle science of yoga. The sheer commitment towards the practice of yoga during the scared nine months is the ideal way to experience optimal physical, mental, energetical, and spiritual health. The much-avowed rewards of yoga such as increased strength, enhanced flexibility, calmer nervous system, better immunity power, etc., are pertinent to the expectant mothers along with numerous other benefits.

The yoga postures varying from standing to twisting help in maintaining the vital signs of mothers-to-be (heart-rate, blood pressure, etc.) normal. Prenatal Yoga extends beyond stretching and relaxing. We have compiled a list of surfacing five practical reasons to practice yoga during pregnancy:

1. Corrects Posture And Core Strength

During pregnancy, the body of a woman undergoes a myriad change on both physical and emotional level. It’s remarkable how a woman body adapts to accommodate a pregnancy. However, some bodily transformation may be unexpected and many women unknowingly change their body posture to compensate, causing an exaggerated S-bend in lower back and rounding of the shoulders.

Prenatal yoga significantly focuses on correct posture, strengthening of the legs, pelvic region, and core to ease the lower back problems and to prevent any complications. A correct posture is vital for the protection of the body and optimal fetal positioning. Simply, it is about getting the baby in the desired position ready for the birth– ideally an ‘anterior position’ with the baby’s spine facing outside of the stomach. Yoga during pregnancy is designed to strengthen the pelvic muscles for carrying the baby, assisting a better positioning of the baby for a smooth and easy labor.

Five best yoga poses for maintaining the good structural integrity and healthy pelvic muscles:

  • Simple Seated Forward Fold (Paschimottanasana): Sit on a support (blanket, pillow) and cross the legs into an Easy Pose (Sukhasana). Inhale to lengthen the spine and exhale to bend forward. Bring the hands on the ground in front of you. Hold the pose for 6-8 breaths.
  • Downward Facing Dog (Adho Mukha Svanasana): Come on your fours with a block between your shins. Curl the toes under, lift the knees off the mat, and raise the hips upward. Come into an inverted ‘V’ position with hands and legs straight. Stay in this pose for 10-15 seconds.
  • Mountain Pose (Tadasana): Stand on a yoga mat with feet 2 inches wider. Place a block between the ankles. Evenly distribute the weight across the feet. Inhale to elongate the spine reaching the crown of the head to the sky. Exhale, raise the arms parallel to the floor. Remain in this pose for 30 seconds.
  • Plank Pose (Kumbhakasana): From downward dog, transition into a plank pose with knees on the floor. Keep the back straight and palms on the ground. Look in front of you. Hold this pose for 5-6 breaths.

2. Boosts Confidence And Prepares The Mothers Mentally For Labor

The prenatal yoga technique involves the tools of breathing exercises and postures that prepare the expecting women mentally for the big day. The deep and conscious breathing triggers the relaxation mode helping the pregnant women stay centered and less anxious during the labor. The science of yoga is a process of getting to know the body better and it instills faith in mothers that their body is perfectly designed to bring the baby into this world. Half of the labor is a mental battle. The prenatal yoga offers tools and techniques of keeping the mind and body calm so that they can work in harmony. Key breathing exercises to practice for a healthy gestation period:

  • Ocean Breath or Ujjayi Breathing: Sit in a crossed legged position with hands on your knees. Breathe deeply in and out through your nose. Keep the mouth closed and make the sound of the ocean.
  • Abdominal Breathing: Comfortably lie on your belly with bent knees. Place one hand on the stomach and other on the chest. Inhale through the nose experiencing your abdomen pushing your hand up. Exhale, feel your stomach deflating.
  • Counting breaths: Counting the breaths help relax the mind and the body. A great exercise during the labor. Sit in a cross-legged position. Take deep breaths and count each breath inhaled and exhaled.
  • Roll Breathing: Lie on your back and perform abdominal breathing. With each inhalation, feel the rise of an abdomen and upon each exhalation, experience falling back of the abdomen. Make a whooshing sound while breathing out.

3. Increases Circulation And Amplifies Energy

One of the many practical reasons to practice yoga during pregnancy is that it increases blood circulation within the body, especially in areas needed the most. An increased volume of blood and fluid in the body is a perfect antidote to the feelings of lethargy. The movement of the body in postures and meditation help with the energy levels and make the expectant women feel good.

4. Strengthens Connection With The Baby

Pregnancy is the time to slow down the busy life and to focus on the Self, both internally and externally. Prenatal yoga gives the mothers-to-be a special time to pay attention inwards, to listen and connect with the baby growing inside. According to health experts, everything a mother feels and thinks is communicated to her unborn child through neurohormones. Therefore, relaxation, positive thinking, and connection nurture a healthier and happier child during pregnancy.

5. For A Healthy Pregnancy

Prenatal yoga is the perfect way to take care of the internal and external well-being. An active yoga practice during the journey of pregnancy and after keeps the mother and baby happy and safe.

Take on the practice of prenatal yoga and safely accomplish the precious journey of being a new mommy.

Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.

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Fitness

Five Things to Do on Your Next Rest Day to Reach Your Goals Faster

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How often do you take rest days? Do you ever find yourself afraid to take a rest day, or worried that resting will slow down — or even halt — your progress?

When I first started working out, I was convinced that rest days should be taken as sparingly as possible.

I thought that I needed to work out at least six days a week if I wanted to see any results. I didn’t actually get the results I was looking for working out this way. I just felt tired and stressed out and mentally drained.

Rest days are not just important; they’re essential for you to make progress toward your health and fitness goals. But, what you do on a rest day is just as important as what you don’t do.

Here are five things you ought to be doing on your rest days to ensure you’re seeing maximum results and getting closer to reaching your goals.

Why are Rest Days so Important?

Why do you need to take rest days? What happens when you give your body a break?

When you’re working out, you’re breaking down your muscle tissue. When you rest, your body has a chance to repair itself. During deep sleep, your body produces the bulk of its growth hormone, which is necessary for muscle repair and recovery.

Regular rest days also help you avoid injuries. When you’re regularly over-exercising, you put a lot of stress on your body and are more likely to experience overuse injuries. If you’re chronically stressed, you’re also more likely to experience other injuries like muscle strains and stress fractures.

Rest days also give you an opportunity to mentally recharge. Contrary to what fitness enthusiasts on Instagram will tell you, you need to take a break sometimes.

Burning the candle at both ends will just leave you feeling depleted and increase the likelihood that you’ll give up on your fitness goals altogether. It can also make it harder for you to see progress, which, in turn, may lead to disappointment and increase your chances of giving up on your goals.

How Many Rest Days Should You Take Per Week?

Okay, so rest days are important. But, how often do you need to be taking rest days?

As with many things health and fitness-related, the short answer is that it depends. Depends on what?

The following are some factors that influence how often you ought to be resting in between workouts:

  • Your specific fitness goals: If you’re training for a bodybuilding competition, you’re going to need to train more frequently than someone who just wants to lose a few pounds. Think about what kind of results you want to see and ask yourself how often you need to work out to — realistically — reach these goals.
  • The type of workouts you like to do: Generally, a good rule of thumb is to avoid working out the same muscle group two days in a row (at least with the same level of intensity). So, if you work your legs on Monday, you probably shouldn’t work them again until at least Wednesday.
  • The intensity of your workouts: The more intense your workouts are, the more rest days you ought to be taking. If you only do light mobility work, you can probably get away with exercising more frequently and taking fewer rest days. If you do intense weight-lifting or cardiovascular exercise, you need to rest more often.
  • Your current health status: If you’re a generally healthy person, you probably don’t need as many rest days as someone who is struggling with a chronic illness or recovering from an injury. If you fall into the latter group, excessive exercise could leave you feeling worse, rather than better.

There are many other factors that influence the number of rest days you need to take. But, taking these guidelines into account is a good starting point.

Five Things to Do on Your Next Rest Day

The following are five things you can do on your next rest day to promote recovery and help you feel more energized and ready to take on your next workout.

1. Go to Sleep

Remember, it’s when you’re sleeping that your body produces the most growth hormone. If you want your muscles to repair themselves, quality sleep is a must.

What does quality sleep look like? Sleeping all the way through the night without interruptions. Waking up after a reasonable period of time (7-9 hours) and feeling rested and ready to take on the day. Falling asleep relatively quickly without a lot of tossing and turning.

If quality sleep doesn’t come easily to you, you may need to address your sleep hygiene to ensure you’re maximizing your rest days.

2. Move

A rest day is not the same thing as a sit-on-the-couch-and-do-nothing day. While rest is important, you still need to be moving throughout the day.

Going for a walk, stretching, working on your mobility, and foam rolling are all good options that help to loosen up your muscles and minimize soreness.

Remember, rest is important, but there’s a middle ground between being totally sedentary and intense exercise. Shoot for that middle ground so you reap the benefits of movement while still giving your body a chance to recover.

3. Stay Hydrated

Staying hydrated helps minimize muscle soreness and cramps. It also ensures that your body is functioning optimally, which is essential for muscle repair and muscle growth.

A good rule of thumb for water consumption is to drink half your body weight in ounces each day.

I like to add lemon juice and sea salt to my water at least once per day. This helps to ensure you’re getting sufficient amounts of electrolytes, which are needed for your cells to actually absorb the water you’re drinking.

I prefer the lemon juice/sea salt combination to sports drinks like Gatorade, which are typically full of sugar or artificial sweeteners.

4. Eat Repair-Promoting Foods

What you eat on a rest day matters just as much as your activity levels. Eat foods that are known to promote muscle recovery, including the following:

  • Whole eggs: A great source of protein and minerals like iron and phosphorous.
  • Salmon: Another great protein source that’s also loaded with omega-3 fatty acids, which help minimize inflammation and promote cellular health.
  • Sweet potatoes: A great source of complex carbohydrates that can help replenish muscle glycogen stores and promote faster recovery.

5. Keep the Muscle-Building Signal Going

Finally, if muscle growth and increased strength are goals of yours, you may want to consider doing “trigger sessions” on your rest days.

Trigger sessions promote muscle growth by allowing you to increase the frequency of your workouts. They don’t damage the body, though, because they’re performed at a lower intensity.

If you want to work on growing your shoulders or legs, for instance, you might do a few rounds of resistance band lateral raises or bodyweight squats on your off days to keep the muscle-building signal going with promoting soreness and muscle breakdown.

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Health

The Guaranteed Way To Quit Smoking

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Guaranteed Way To Quit Smoking

Lot of people in the world adopts the habit of smoking due to many causes like life style, living environment and so on. Once people are used to certain habits, it is quite difficult to quit those habit. Many suggest the revolutionized device the personal vaporizers so called the electronic cigarette to get rid of the smoking habit.

It mimics the traditional smoking which aids in the replacement for tobacco in most of the countries. The liquid or the solution present in the cigar vaporizes into mist that does not contain the toxic substances as in the original tobacco cigarettes. This device is credited by the users for its long term success of smoking cessation. The smokers have the opportunity of choosing the amount of nicotine and flavor with this e-cigarette which is not possible with the conventional cigarettes.

The researchers say that this electric cigar could definitely help the smokers to quit their regular and routine habit of conventional smoking. Health organizations like WHO and others have insisted that these cigarettes are better for replacement therapy as it is safe and effective. The components that include electronic cigarette starter kit are cartridges, batteries, atomizer, wall charger and USB charger. The e-juice or the e-solutions are available in various flavors for refilling the cartridges. The tobacco flavors with these personal vaporizers help the smokers to forget the traditional tobacco smoking. This in turn reduces the mind’s buzz and prevents the addiction.

The choice of nicotine level is left in the hands of e-cigar smokers and this induces the person to completely quit with replacement therapy. The safe alternative electric cigarettes are guaranteed way to quit smoking as the level of carcinogens are thousand times less than the regular cigarettes. Moreover it is considered to be very effective and easy than any other replacement methods like yoga, meditation, chewing gums and other natural quitting techniques. The active and passive smokers of these electric cigarettes are satisfied because it does not harm the second hand smoking. It is free from the bad breathe and stain of teeth and fingers.

Starter Kit and its Advanced Features

The electronic cigarette starter kit provides advanced features like easily chargeable icons on the sides. This helps to check the level of charging process of the pack. In addition to these feature, the pack has switches to activate and deactivate the packets depending on the usages to save the battery. The packets are also provided with mini USB for efficient charging of this electronic device. The atomizers are with the new cartridges for maximum smoke. The liquid are tailored for perfect flavor. The long lasting batteries, built in atomizers, silicone tip, size of the cigarettes assure complete satisfaction of the smoker. The electronic cigarette starter kit is available with warranty for the device. It is said that one cartridge can be equivalent to the forty original tobacco cigarettes. This absolutely saves money too.

The many studies in relation to this electronic smoking also imply that they cause less harm to heart and lungs when compared to traditional tobacco smoking. People can just try these alternative devices and stay away from the disease causing toxic substances that are present in the conventional smoking.

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Health

Top 8 Benefits of Dietary Supplements

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There is nothing better than consuming a well-balanced diet to get your requisite source of vitamins and minerals. However, sometimes it is not enough to depend on the food alone. You must also take dietary supplements to ensure that you are getting all the necessary nutrients in essential quantities.

These supplements are helpful in preventing food disorders and also make up for lacking nutrients in your body. While supplements can be really helpful in a number of ways, it is recommended to consult your doctor before self-administering these medications to prevent any side effects.

Thanks to its numerous benefits, dietary supplements are an important part of American diet these days. With so many options out there, it is nearly impossible to choose the right option off-the-bat.

Since supplements are not monitored by FDA, it is very important to source your vitamins from the right manufacturer. Experts recommend that you should only buy your supplements from reputed suppliers like https://microbeformulas.com/ that are known for their production and safety standards.

When a reliable product is enriched with a healthy diet, dietary supplements have shown tremendous health benefits. Here are some of the health benefits of taking your supplements as prescribed.

The health benefits of dietary supplements

Improved Metabolism

After you consume your meal, your body begins the digestion process by breaking down the carbs, fats, and proteins to source its nutrients. The absorption of these nutrients depends on B-class of vitamins that you must take every day. Supplements can help you maintain the regular intake of B vitamins that are responsible for preventing vitamin deficiencies, skin disorders, anemia, etc.

Stimulates Tissue Repair and Maintenance

By consuming dietary supplements as per your body’s requirement, you may also encourage tissue repair and maintenance which is a lifelong process. Your daily activities can put stress on your existing tissues.

However, certain cells in your body can produce a protein that is necessary for the replacement of old and damaged tissue. When this process is interrupted, it can lead to diseases that usually occur due to aging. By supplementing your diet with vitamin D and calcium, you can accelerate the tissue growth and encourage bone strength.

Strengthened Immunity

Did you know that some dietary supplements may mitigate the risk of cancer? Essential vitamins such as Vitamins A, C, and E have natural antioxidant properties that can alleviate the oxidative stress in your cells and help purge your body of all toxins. These supplements can offset the free radicals that cause damage to your cells, causing the development of cancer. While the jury is still out on antioxidants’ ability to fight cancer risk, there are many proven benefits of these vitamins that can still provide plenty of health benefits.

Weight Loss

People who go on a severe diet for weight loss purposes can often do more damage to their bodies than good. However, you can append your diet with these supplements to make up for the loss of nutrients as a result of limited calorie intake. Additionally, it helps in detoxifying your body of all the toxins and helps you maintain your weight in the long-term.

Consuming multivitamins along with a nutrient-dense diet and regular exercise can work wonders in helping you lose those pesky pounds and that too in a healthy manner. Consult your doctor to choose the right supplement that will deliver the promised results.

Fight Heart Diseases

According to research, certain supplements may also help reduce the risk of heart disease. Did you know that heart disease is the leading cause of death worldwide?

You may not know this but there is a number of reasons that can elevate the risk of heart diseases, such as blood pressure and high quantities of LDL cholesterol. To overcome this risk, many doctors recommend people to take vitamin C supplements to keep their cholesterol and triglyceride levels in control. Vitamin C is an active component that can keep these factors in check and mitigate the risk of a heart disease.

Increased Nutrient Absorption in Pregnant Women

Dietary supplements also help pregnant women by increasing their nutrient absorption. Doctors often prescribe prenatal vitamins and minerals to ensure that the mother and the baby get an adequate amount of nutrients. In addition to meeting their regular needs, a multivitamin can also help babies prevent certain birth defects.

Build Bone Mass

Studies indicate that taking the adequate quantities of vitamin D and calcium along with a balanced diet can help strengthen the bones during adolescence and childhood. It is also effective in slowing the bone loss process that occurs naturally due to aging.

In today’s time and age, people don’t get enough calcium and Vitamin D, especially amongst women. Therefore, it is recommended to supplement your diet with these essential vitamins to improve bone density and also protect your overall health.

Slows the Aging Process

With age, our cognitive abilities, lung function, and neurological functions all suffer a beating. However, studies suggest that taking certain nutrients can protect various bodily functions, such as lungs, vision, brain etc., from deteriorating.

It also helps maintain the skin and muscle strength and makes the immunity system work efficiently in aging people. A long-term research revealed that the study participants on regular intake of Vitamin C and E supplements faced reduced risk of dementia. In fact, these participants witnessed an improvement in their cognitive function.

Dietary supplements are consumed by most adults in the United States these days. More men and women are making it a part of their daily routines. With its noted benefits and wide acceptance, the use of supplements has increased exponentially.

Health professionals all over the world also recommend the use of supplements daily as prescribed by your doctor. Supplement use will not only help you make your body stronger but also encourage you to follow a path of a healthy lifestyle that involves improving food habits and following a daily routine of physical exercise.

While further study is required to know the ability of supplements to prevent chronic diseases, there is enough scientific evidence proving its overall health benefits.

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